Sleepless Nights: When Nothing Seems to Work

Lately, I’ve been struggling to sleep, and I don’t mean just the occasional restless night. I mean lying in bed for hours, eyes closed, body still, mind racing. I tried everything people usually suggest. I stopped drinking coffee in the afternoon. I don’t even touch tea or chocolate past 2PM now. I tried not moving for 30 minutes straight, hoping my body would finally get the message and shut down. I even counted backward from 100 to 1, slowly and mindfully. Nothing.

Some nights, I take melatonin, thinking maybe that would help reset my rhythm. But even that doesn’t always work. I just lie there, in the dark, waiting… hoping to drift off. Sometimes my brain just won’t stop talking to itself: random thoughts, to-do lists, old conversations I wish I handled differently. It’s exhausting, and ironic, because I am tired. My body wants rest, but my mind refuses to let go.

What makes it worse is that I try to do all the right things. I don’t scroll on my phone before bed. I dim the lights. I try to relax. But there are just days when no matter what I do, sleep won’t come. And the next day? I feel like a zombie dragging myself through work, yawning nonstop, hoping tonight will be different.

I don’t know if it’s stress, hormones, anxiety, or just bad luck. Maybe it’s all of them. But I know I’m not the only one. If you’ve been struggling with sleep too, just know, you’re not alone. Some nights are harder than others. And maybe, that’s okay.

But if you’re looking for tips, here are a few that might help (even if just a little):

1. Try the 4-7-8 breathing technique.
Inhale for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds. It sounds simple, but it can really calm your nervous system.

2. Get out of bed if you can’t sleep after 20–30 minutes.
Lying there frustrated doesn’t help. Get up, do something quiet in dim lighting, like reading a physical book or listening to calming music, then try again.

3. Set a consistent sleep and wake time.
Even on weekends. Your body loves routine more than you think.

4. Keep your room cool and dark.
A temperature between 18–20°C (64–68°F) is ideal for most people.

5. Write down your thoughts before bed.
If your mind races at night, journaling for 5–10 minutes before sleeping can help clear the clutter in your head.

6. Avoid screen time 1 hour before bed.
Yes, I know it’s hard, but blue light messes with your melatonin production.

7. Try calming scents like lavender.
A diffuser, pillow spray, or even a warm bath with essential oils can help relax your body.

If you’re like me, doing all the right things and still struggling, hang in there. You’re not doing anything wrong. Sleep is tricky sometimes. Let’s just take it one night at a time.